Are You at Risk of Type 2 Diabetes?
Here’s What Every South Asian Should Know, Before It’s Too Late
Type 2 diabetes is silently rising in the South Asian community, and many people only discover they have it after years of hidden damage. Could This Be You?
Ask yourself:
- Have you recently gained belly fat or are now overweight?
- Does diabetes run in your family?
- Do you often feel tired, sleep poorly, or need to urinate frequently, especially at night?
- Are you over the age of 40 and juggling a hectic, stressful lifestyle?
If you answered “yes” to many of these, you may be at risk of developing type 2 diabetes and you’re not alone.
Why This Matters – Especially for South Asians
People from South Asian backgrounds are up to six times more likely to develop type 2 diabetes than Europeans. (Source: Diabetes.co.uk)
This increased risk isn’t just genetic, it’s also influenced by:
- Traditional high-carb meals
- Processed foods that are higher in sugar and fat
- Irregular eating patterns
- Sedentary lifestyles
- Chronic stress
- Poor sleep
But here’s the truth: you can take charge of your health and it’s never too late to start.
Real People. Real Transformations.
My client Anita reversed her type 2 diabetes in just 8 months and came off metformin. She lost 10kg, gained more energy, doesn’t have acne anymore and her hair is growing back. She’s feeling confident and has transformed her life for the better.
Meeta was diagnosed with type 2 diabetes but committed to making a change. Meeta reduced her HbA1c from 50 mmol/mol to 41 mmol/mol in just 6 months and lost 8 kilos. She is fitter and healthier now.
These women embraced change through food, movement, mindset, and consistent support. And so can you.
Don’t Ignore the Silent Symptoms
Type 2 diabetes often develops with subtle signs. That’s why I always ask my clients:
Do you know your HbA1c level?
This simple blood test shows your average blood sugar over the past 3 months. It’s the best way to detect prediabetes or diabetes early.
Common symptoms that are easy to dismiss:
- Constant tiredness or low energy
- Cravings for sugar or carbs
- Brain fog or difficulty concentrating
- Poor quality sleep or waking often at night
- Frequent thirst or urination
- Slow healing of cuts or wounds
If any of this sounds familiar, it’s time to act. Early action can prevent or even reverse type 2 diabetes.
Whether you’ve already been diagnosed with prediabetes or simply want to reduce your risk, make a change. Here are some of the recommendations that have helped my clients:
Balance your plate: Add more fibre, protein, and vegetables. Cut down on refined carbs and sugars.
Eat regularly: Avoid long gaps between meals this helps manage blood sugar and reduce cravings.
Move your body daily: A simple walk each day boosts insulin sensitivity and lowers blood sugar.
Manage stress: Even 5 minutes of deep breathing can reduce cortisol and help with blood sugar control.
Prioritise good sleep: Aim for 7–8 hours. Poor sleep makes blood sugar harder to manage.
Don’t do it alone: Support and guidance make change easier and faster and more sustainable. You need to be consistent and learn what to do step-by-step.
South Asians are considered overweight at a lower BMI than white Europeans. This means you could be at risk even if you’re not overweight by typical standards. Type 2 diabetes is preventable and often reversible but only if you take the first step.
Please don’t ignore the signs. The long-term consequences, kidney failure, nerve damage, vision loss, amputations can be devastating. But they are preventable.
With the right knowledge and support, you can enjoy traditional meals, lose weight, feel more energetic, and balance your blood sugar all while managing work, family, and life.
Want Help Reducing Your Risk or Managing Type 2 Diabetes?
If you’re ready to improve your sugar levels, reduce your risk of diabetes, and live a healthier, more vibrant life, I’m here to support you.
Email me at sujata@optimum-nutrition.org
You’ll also find daily tips, recipes, and motivation here: sujatadin.com
Instagram: @sujata_din
Facebook: SujataDinPrivateLimited
Let’s take charge of our health not just for ourselves, but for our families and future generations.
